Warm up

3 rounds:

3 wall walks

6 cal ski erg

9 jump squats

Midline / Press

Every 3 min for 5 rounds:

4 push presses

6/leg double KB posted single leg RDL

Note: Aim to finish heavier than last week, around 80-82% o your estimated max

General Physical Preparedness

For time, performed as an alternating EMOM, until completion or time cap:

18/15 cal row

50 double unders

Max double DB box step overs 50/35 lbs, 24/20 in

Continue the EMOM until you reach a cumulative total of 40 DB box steps overs, with a cap of 6 rounds (18 min)

Scale the row so that you can complete it in 50 every round. Scale to 80 single unders

EVF360

Part A

For time, performed as an alternating EMOM, until completion or time cap:

18/15 cal row

50 double unders

Max double DB box step overs 50/35 lbs, 24/20 in

Continue the EMOM until you reach a cumulative total of 40 DB box steps overs, with a cap of 6 rounds (18 min)

Scale the row so that you can complete it in 50 every round. Scale to 80 single unders

Part B

5 rounds for quality (15 min cap):

10 double dumbbells Z-presses

8/leg double KB posted single leg RDL

6/side Turkish sit-ups